HIIT It: 5 Full-Body Workout Moves You Can Do Anywhere

High Intensity Interval Training, or HIIT, is the biggest thing in fitness right now. Here are some of my favorite full body exercises that you can do anywhere! Choose 5 out of the 6 suggested moves and do the circuit 2-3 times for best results. I recommend 30 seconds to 1 minute rest in between exercises.

Pencil Squat

Feet shoulder-width apart and squat, keeping hands apart resting on your inner thighs. Jump to stand with feet together, arms extended overhead. Jump down to return to start position, bringing feet apart and dropping arms between inner thighs. Do as many reps as you can for 30 seconds.

Targets shoulders, abs, butt, inner thighs, calves.

pencilsquat 1 pencilsquat2

Tricep Table

Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.

Plant your left foot on the floor while your hips are still a few inches off the floor as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.



Return to start; switch sides and repeat.



Continue alternating for 30 seconds, doing as many reps as possible.

Targets shoulders, triceps, abs, butt

Wall Climb

Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.

Quickly alternate bringing knee toward chest (like a high-knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.

Repeat, extending right arm overhead as left knee comes up.
Continue alternating as fast as you can for 30 seconds.



Targets arms, abs, butt, legs

One-Armed Plank Arrow

Get in a push-up position with your legs and arms shoulder width apart.
While you keep your left hand planted on the ground left your right arm up and bring it the side of your body so it’s slightly winged out from your side and parallel to the ground.
Hold it out for a 2 count before you return to start position.


Switch sides and repeat.


Continue alternating for 30 seconds, doing as many reps as possible.

Targets arms, chest, back, abs, butt, legs

High Knees to Feet

Stand with feet hip-width apart, arms by sides.
Run in place, bringing knees high and trying to tap your left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).


Repeat, tapping


Continue for 30 seconds, doing as many reps as possible.

Targets abs, butt, legs

Long Jump

Stand with your feet a little wider than shoulder width apart with your weight resting in your heals. Take your arms back by your sides and use the forward jumping motion of both legs and arms to propel your body forward. Be sure to land softly on the ball of your foot to your heel. Also make sure than your knees don’t come over the tip of your toe.



Walk back to start position and keep going for 30 seconds trying to jump further with each try.

Targets butt, legs, abs

Lacey is wearing the Sonar Capri in Grenadine Red, the Gradient Stripe Fastest Track Tank in Navy, and the Movement Bralette in Black.

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1 Comment

July 27, 2016 at 6:15 am

Thank you for this workout. I’m a huge fan of HIIT and it will always be my go-to cardio exercise (aside from kickboxing) paired with weight training. But what I really came here for is to say that those flowers are absolutely gorgeous! I wish I had a poolside like that, I’d never leave the house and stay there all day long. 🙂

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